Balance isn’t something most people think about until it starts to fade. As we age, staying steady on our feet becomes one of the most important parts of maintaining independence. According to the CDC, one in four older adults experiences a fall every year, and many of those falls lead to injuries that limit mobility or confidence.
That’s why personal trainer specialized in seniors Jennifer Rizzuto says targeted balance exercises are key for adults over 65. Let’s share three of her favorite exercises to help seniors build balance and stability.
The best exercises for better balance after 65
Each of these moves challenges your balance in a slightly different way. Together, they help train your core, legs, and stabilizing muscles to keep your body steady during everyday activities.
- Tightrope walk. This classic exercise builds coordination and helps your brain and muscles work together. Stand tall, imagining a straight line in front of you, or place a strip of tape on the floor. Step one foot directly in front of the other, heel to toe, like you’re walking on a tightrope. Move slowly and focus on staying centered. When you reach the end, turn around and repeat in the other direction.
- Lateral lunge to balance. This move strengthens your hips, thighs, and core, all of which support side-to-side movement. Stand with your feet hip-width apart and step one foot out to the side. Bend that knee while keeping the other leg straight. Push back up through the bent leg and lift your knee to balance before returning to the start. Repeat on both sides.
- Reverse lunge to balance. Start by standing tall with your feet shoulder-width apart. Step one foot backward and lower into a gentle lunge. Then, as you rise, bring that same knee forward and pause to balance on your front leg. This move trains stability through motion, helping your legs react more quickly if you ever lose your footing.
Simple ways for seniors to build more balance
Balance is about awareness, coordination, and practice. Here are a few tips to help you build stability safely and effectively:
- Start slow and steady. It’s better to perform fewer reps with good control than rush through a routine. Use a wall or sturdy chair for support if needed.
- Focus on posture. Keep your chest lifted, shoulders relaxed, and engage your core during every exercise. Good alignment improves control.
- Train barefoot sometimes. When safe, try balance exercises without shoes to strengthen the small stabilizing muscles in your feet and ankles.
- Add light resistance. Once you feel comfortable, hold small dumbbells or wear wrist weights to challenge your balance and coordination further.
- Stay consistent. Doing these moves three to four times a week can improve balance and confidence in just a few weeks.
Good balance training keeps you moving freely and comfortably. Whether you’re gardening, walking the dog, or playing with grandkids, a stronger sense of stability means more independence and peace of mind. Even a few minutes a day can help you stand taller, move more easily, and stay active well into your 70s and beyond.